Thursday 6.8.17

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PERFORMANCE/FITNESS
“IWT”
10 Dumbbell Power Clean 50/35# per hand
15s Max Jumping Squats
90s Row for Max Distance (Goal – 425/325m)
rest 2 minutes x 3 sets
– rest 4 minutes –
8 Hang Dumbell Squat Clean
2 minute Assault Bike
rest 2 minutes x 3 sets
– rest 4 minutes –
Three Sets:
20 seconds Max Hollow Hold
10 seconds rest
20 seconds Max Arch up Hold
10 seconds rest
20 seconds Max Russian Twist
10 seconds rest
20 seconds Max V Up
rest 60 seconds

Wednesday 6.7.17

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PERFORMANCE
A. Power Jerk Prep
BN Front Rack Mobility x 20s/arm + 30s/ both
Strict Press w/ pause at top x 3 reps
1/4 OHS w/ pause x 3 reps
Power Jerk x 5-8 reps
B. 15 minutes to Build to Heavy Single Power Jerk
C. “Freddy’s Revenge”
5 Rounds
5 Shoulder to Overhead 185/135#
10 Burpees
FITNESS
A. Power Jerk Prep
BN Front Rack Mobility x 20s/arm + 30s/ both
Strict Press w/ pause at top x 3 reps
1/4 OHS w/ pause x 3 reps
Power Jerk x 5-8 reps
B. Every 2:30 x 6 sets
Strict Press x 2 reps + Single Arm Ring Row @31X1 x 4-6/arm
C. “Freddy’s Revenge”
5 Rounds
5 Shoulder to Overhead
10 Burpees

Tuesday 6.6.17

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PERFORMANCE
A. Snatch Prep
Shrug x 3 reps
Hip Snatch Hi Pull x 3 reps
Overhead Squat w/ pause at bottom x 3 reps
Hip Snatch x 3 reps
Snatch from above knee w/ pause x 4-8 reps
B. 15 minutes to build to Max in Complex
Snatch Pull w/ pause in extension + Snatch from above knee + OHS w/ pause at bottom position x 1
C.  CrossFit Open Workout 14.1
Complete as many rounds & reps as possible in 10 minutes:
30 Double Unders
15 Power Snatch 75/55#
FITNESS
A. Snatch Prep
Shrug x 3 reps
Hip Snatch Hi Pull x 3 reps
Overhead Squat w/ pause at bottom x 3 reps
Hip Snatch x 3 reps
Snatch from above knee w/ pause x 4-8 reps
B. Four Sets:
Barbell Romanian Deadlift @32X1 x 6 reps
rest 20 seconds
Barbell Bench Press @30X1 x 8 reps
rest 20 seconds
Sled Push @grinder weight x 50ft
rest 75-90 seconds
C. CrossFit Open Workout 14.1
Complete as many rounds & reps as possible in 10 minutes:
30 Double Unders
15 DB Power Snatch

Monday 6.5.17

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PERFORMANCE/FITNESS
A. Back Squat Prep
Bar on Top of knees Ankle Stretch x 30s
ARE Squat x 5/ per position Heels, Flat, Toes Elevated
Squat hold w/ Knee Drive out x 10s on 10s off x 2 sets
Squat Prep x 3 minutes
B. 15 minutes to Build to 3RM
Back Squat @30X1
C. Complete as many rounds & reps as possible in 3 minutes:
Legless Rope Climb
Scaling options for Upper Body Pulling
  1. Rope Climb w/ legs
  2. Towel Pullup @3030 x 2-3 reps 
  3. Strict Pullup @3030 x 2-3 reps
D. 1 Mile Time Trial Run

Sunday 6.4.17

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PERFORMANCE/FITNESS
A. Two Sets:
Skater Squat x 5/leg
Lateral Squat w/ kbs x 10/side
Turkish Get up x 1/ side
B. Three Sets:
Barbell Bicep Curl x 8-12 reps
Banded Tricep Press down x 10-12 reps
Russian Twist x 50/side
C. 0:00 – 10:00
9.15.21.
Goblet Squat
Kettlebell Swing
10:00 – 20:00
4 Rounds for time:
2 Wall Climbs
4 Strict Chest to Bar Pullups
6 Strict Toes to Bar
20:00 –
21.15.9
Box Jump
Pushup

Saturday 6.3.17

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PERFORMANCE/FITNESS
A. Three Sets:
Toes to Rings x 8 reps
Single Arm Overhead Carry x 50ft/arm
Dumbell Hammer Curl @41X1 x 10 reps
B. In Teams of two with only one partner working at a time complete the following for time:
1200m Run
– immediately into –
12 Rounds
8 Strict HSPU
16 Dumbell Renegade Row 40/30# per hand
24 Air Squats (12 each)
– immediately into –
1200m Run

Friday 6.2.17

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PERFORMANCE
A. Clean Prep
BN Front Rack Mobility x 20s/arm + 30s/ both
Shrug x 3 reps
Hip Clean Hi Pull x 3 reps
Front Squat w/ pause at bottom x 3 reps
Hip Clean x 3 reps
Clean from above knee w/ pause x 4-8 reps
B. Every 2 minutes x 6 sets (12 minutes)
Clean Pull w/ pause in extension + Clean from above knee +Front Squat w/ pause at bottom position x 2
C.  Every 4 minutes x 5 sets (20 minutes)
20/15 Cal AB
10 Hang Power Clean 135/95#
100m Shuttle Sprint (50m out & Back)
FITNESS
A. Clean Prep
BN Front Rack Mobility x 20s/arm + 30s/ both
Shrug x 3 reps
Hip Clean Hi Pull x 3 reps
Front Squat w/ pause at bottom x 3 reps
Hip Clean x 3 reps
Clean from above knee w/ pause x 4-8 reps
B. Every minute on the minute x 12 minutes
Even – Deadlift @50X1 x 3 reps
Odd – Wall Walk w/ 3s pause at top of each rep x 2-4 reps
C. Every 4 minutes x 5 sets (20 minutes)
20/15 Cal AB
10 Double Kettlebell Russian Swing
100m Shuttle Sprint (50m out & Back)

Thursday 6.1.17

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PERFORMANCE
A. Power Jerk Prep
BN Front Rack Mobility x 20s/arm + 30s/ both
Strict Press w/ pause at top x 3 reps
1/4 OHS w/ pause x 3 reps
Power Jerk x 5-8 reps
B. Four Sets:
Power Jerk x 2 reps
rest 45 seconds
Single Arm Ring Row @31X1 x 5-6/arm
rest 45 seconds
C. Complete as many rounds & reps as possible in 8 minutes:
5 Chest to Bar Pullups
30ft Front Rack Walking Lunge 55/35# kb per hand
5 Wall Ball 20/14#
rest 4 minutes
Complete as many rounds & reps as possible in 8 minutes:
5 Strict HSPU or perfect form pushup
10 Kettlebell Swing 55/35#
5 Toes to bar
FITNESS
A. Power Jerk Prep
BN Front Rack Mobility x 20s/arm + 30s/ both
Strict Press w/ pause at top x 3 reps
1/4 OHS w/ pause x 3 reps
Power Jerk x 5-8 reps
B. Four Sets:
Strict Press x 4 reps
rest 45 seconds
Single Arm Ring Row @31X1 x 5-6/arm
rest 45 seconds
C. Complete as many rounds & reps as possible in 8 minutes:
3/2 Strict Pullups
30ft Front Rack Walking Lunge 55/35# kb per hand
5 Wall Ball 20/14#
rest 4 minutes
Complete as many rounds & reps as possible in 8 minutes:
5 Strict HSPU or perfect form pushup
10 Kettlebell Swing 55/35#
5 Toes to bar

Wednesday 5.31.17

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PERFORMANCE
A. Snatch Prep – Performance- Barbell Fitness – Barbell or PVC
Shrug x 3 reps
Hip Snatch Hi Pull x 3 reps
Overhead Squat w/ pause at bottom x 3 reps
Hip Snatch x 3 reps
Snatch from above knee w/ pause x 4-8 reps
B. Every 2 minutes x 6 sets (12 minutes)
Snatch Pull w/ pause in extension + Snatch from above knee + OHS w/ pause at bottom position x 2
C.  For Time
21 Deadlift 155/105#
21 Burpees over Bar
42 Double unders
rest 3 minutes
15 Deadlift 155/105#
15 Burpees over Bar
30 Double unders
rest 3 minutes
9 Deadlift 155/105#
9 Burpees over Bar
18 Double unders
rest 3 minutes
3 minute Amrap
Max Burpees over Bar
FITNESS
A. Snatch Prep – Performance- Barbell Fitness – Barbellor PVC
Shrug x 3 reps
Hip Snatch Hi Pull x 3 reps
Overhead Squat w/ pause at bottom x 3 reps
Hip Snatch x 3 reps
Snatch from above knee w/ pause x 4-8 reps
B. Four Sets:
Barbell Romanian Deadlift @32X1 x 8 reps
rest 20 seconds
Single arm Dumbbell Bench Press @30X1 x 10/arm
rest 20 seconds
Sled Push @grinder weight x 50ft
rest 75-90 seconds
C. For Time
21 Deadlift
21 Burpees over Bar
42 Double unders
rest 3 minutes
15 Deadlift
15 Burpees over Bar
30 Double unders
rest 3 minutes
9 Deadlift
9 Burpees over Bar
18 Double unders
rest 3 minutes
3 minute Amrap
Max Burpees over Bar

Tuesday 5.30.17

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PERFORMANCE/FITNESS
A. Back Squat Prep
Bar on Top of knees Ankle Stretch x 30s
ARE Squat x 5/ per position Heels, Flat, Toes Elevated
Squat hold w/ Knee Drive out x 10s on 10s off x 2 sets
Squat Prep x 3 minutes
B. Four Sets:
Back Squat @30X1 x 3 reps
rest 20 seconds
Legless Rope Climb x 1 rep
rest 90 seconds
Scaling options for Upper Body Pulling
  1. Rope Climb w/ legs
  2. Towel Pullup @3030 x 2-3 reps
  3. Strict Pullup @3030 x 2-3 reps
C.  For Time:
9.12.15.12.9
Overhead Squat 95/65#
Burpee Box Jump 24/20”